Why Your Hair Thins and How You Can Help It

Hair thinning can occur for many reasons, including nutrient intake, so think about the food you’re eating (or not eating). Hormonal changes and environmental factors, including periods of stress, rapid weight loss or restrictive diets can also be a trigger for changes to the normal hair growth cycle and drive increased shedding. Identifying potential triggers within your own health history is an important first step in addressing the root cause.

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When it comes to nutrition, focus on prioritising nutrients that support healthy hair growth. Sufficient protein intake is essential, as hair is primarily made of keratin, a type of protein. Including high-quality protein sources with each meal is a great place to start, foods such as eggs, fish and lean meats are all excellent options alongside plant-based sources like lentils, chickpeas, tofu, tempeh and Greek yoghurt. This is important because the body needs a consistent supply of amino acids, the building blocks required to support healthy hair growth and reduce the risk of hair thinning.

Micronutrients That Support Healthy Hair Growth

There are also several micronutrients that are incredibly important to support healthy hair growth. I’ve listed some of them below:

Iron (especially in menstruating women who are more at risk of low iron due to blood loss)

Iron plays a key role in hair growth by supporting oxygen delivery to the hair follicles. This helps ensure that actively growing hair cells receive the oxygen and nutrients they need to function properly. Low iron levels have been linked to increased hair shedding. Iron-rich foods include red meat, dark poultry, lentils and black beans.

Did you know Iron comes in two forms:

Heme iron found in animal sources like red meat and poultry; it is absorbed more efficiently.

Non-heme iron found in plant sources like lentils, beans, and spinach; absorption is lower but can be improved by pairing with vitamin C-rich foods like citrus, peppers, or tomatoes

Zinc is an essential mineral that supports the hair follicles and hair growth to support thicker, healthier hair, low levels have been linked with increased hair shredding and thinning. Zinc-rich foods include oysters, pumpkin seeds, cashew nuts and red meat

Vitamin D plays an important role in the hair growth cycle and low levels are linked to increased hair thinning. Approximately 1 in 6 UK adults have insufficient levels of Vitamin D which can make it a key nutrient to consider when focusing on hair health.

Vitamin D-rich foods include oily fish such as sardines, egg yolks, and fortified foods like dairy products, plant-based milks, and breakfast cereals.

B12 supports red blood cell production and ensuring oxygen delivery to hair follicles. A good supply of nutrients is essential for hair growth as hair follicles are active and metabolically demanding. B12 deficiency can contribute to hair thinning. As B12 is primarily found in meat, fish, eggs and dairy, those on a plant-based diet need to consider their intake of this nutrient along with iron. Adequate B12 can support healthy hair growth.

Omega 3 fatty acids are essential fats that the body can’t make so we need to consume them through the diet or a supplement. Omega 3’s nourish the hair follicles and contribute to the natural sebum production in the scalp, which keeps hair hydrated and can improve strength and shine.

Alongside a wholefood diet rich in colourful, antioxidant-rich foods to support overall nutrient intake, it’s important to reduce ultra-processed foods, refined sugar, and alcohol as they can promote inflammation and negatively impact the internal environment needed for healthy hair growth.

You can of course get targeted hair growth supplements if you’re concerned you might not be meeting your intake of key nutrients through your diet. Some of the supplements I often recommend that have had very good results include:

Dr Vegan Hair Saviour – it contains a blend of hair-supporting nutrients, including zinc, biotin, and vitamin B12, while patented pea sprout extract (Anagain®) is clinically proven to stimulate hair follicle growth by 78% in 3 months, and reduce hair shedding

Ape Nutrition Grass Fed Beef Liver – rich source of hair-supporting nutrients including heme iron, B12 and Biotin in their bioavailable form

Inessa Omega 3 capsules – therapeutic dose of EPA and DHA the essential fatty acids that your body can’t make

Meteron Labs vitamin D3 with K2  – to support optimal levels of D3 a supplement is an easy and effective way to do this

Alongside working on dietary upgrades, it’s important to think about your environment and address stress. Chronic stress can push hair follicles into the telogen (shedding) phase, so if hair growth is a priority, supporting your nervous system and managing stress is essential.

How Can You Do This?

Focus on the foundations: prioritise quality sleep, build in regular moments for downtime and create pockets of calm throughout your day. This might include a walk outside during your lunch break, 5 minutes of breathwork, or simply stepping away from your laptop to do something else to shift your focus. The goal is to help your body feel safe and balanced because when stress is reduced, your body can better direct energy toward processes like hair growth.

Supporting your scalp is another effective way to promote a healthy environment for hair to grow. Using topical treatments or scalp massages can improve circulation and stimulate follicles. Products like the Mauli Grow Strong Hair Oil is a pre-shampoo treatment that uses a botanical blend of 15 herbs to boost growth, smooth frizz and bring tired hair back to life. It’s lightweight yet nourishing just apply 2-3 drops to the scalp and massage into scalp and roots then work through to the ends, you can sleep in it and wash your hair as normal the next morning.

Or try the Daimon Barber’s Advanced+ Hair Growth Galvanizer which is a lightweight spray that nourishes and strengthens the hair and scalp for added strength and volume, it deeply hydrates without leaving a residue making it easy to incorporate into your daily routine.